Instead of taking SEVERAL PILLS that your doctor prescribes, FOLLOW these 6 STEPS to DECREASE your RISK!
- Stop sitting for more than 6 hours a day!
Most of the people:
Go to work, sit for 8 hours, go home, sit on the couch for 4 hours. Repeat this cycle.
Try to take at least 8,000 steps a day. This is the best investment you can make for your heart health.
- Eat more fiber
Fiber from Whole Foods Will Lower “Bad” Cholesterol
for men > 35g per day
for women > 25g per day
My favorite fiber sources:
- Oats
- Pears/Apples/Strawberries/Avocado
- Carrots
- Broccoli
- Raspberries
- All vegetables
- Drink more water.
Your body is 75% water.
Just drink.
Thirsty? Drink water.
Hungry? Drink water.
Working out? Drink water.
Don't know what to drink? Drink water.
- Challenge your sleep
Here are my rules:
- No caffeine after 11am
- Get morning sunlight
- Bedroom: cold, dark, silent
- No cell phone 1 hour before bed
Do you sleep <7 hours a night? You are at greater risk of obesity, heart attack, high blood pressure and more
- Cut out processed foods
Eat whole foods, they are the only types of foods that have existed for most of our human evolutionary history.
They were good enough then and they are good enough now.
- Stop drinking
Alcohol has been proven to increase the risk of heart disease.
Increases blood pressure
Contributes to weight gain.
It causes irregular heartbeats.
In short, it's heart disease in a bottle.
If you MUST drink, set a limit!